If you want to maximise muscle gain, fat loss and strength improvements, protein intake is probably the most important thing you can focus on (to make sure you're eating enough of it, check out our protein calculator).
But when you're out and about, it's not always easy to find good, healthy options.
Sure, there's protein shakes and bars: but who wants to deal with all those fake, filler ingredients? Plus, what good is protein if you can't even get it down your throat?
Keep in mind: this isn't your usual list. You won't find protein supplements here: only real, high protein healthy snacks you can hook into with minimal preparation.
Here's our list for the top 5 protein snacks that actually taste good and make you feel good: Australia edition.
1. Tuna: 14g protein
We're starting the list with something controversial.
Some hate the taste, some love it.
BUT the bottom line is: tuna is a protein powerhouse, providing all nine essential amino acids needed for muscle growth and repair. It's convenient, versatile, and packed with nutrients like omega-3 fatty acids and vitamin D.
Crack open a can or two when you're out and about to pump those protein numbers up.
2. Beef Jerky: 45g protein
At its best, jerky is beef that's had all the water removed, leaving only protein, healthy fats, vitamins and minerals.
And for the purposes of this article, the best of the bunch is Gymrat Jerky.
You might know beef jerky, but Gymrat Jerky is something else.
The stock standard jerky you usually see is full of sugar, soy protein and seed oils.
But not this one: it's basically steak if you could put it in your pocket and carry it wherever you go. Clean, healthy protein. Loaded with all the goodness of red meat, including iron, zinc, and B vitamins.
45 grams of protein in a bag is CRAZY.
Take it with you when you leave the house, and rip into this healthy snack whenever you're needing protein.
This is definitely a specialty item, but it's well worth it: you can find it here.
3. Swiss Cheese: 5g protein
Hear me out: 5 grams might not sound like a lot.
BUT:
That's 5 grams per slice.
And these thin slices of cheese are incredibly quick and easy to eat.
You can buy them pre-prepared and smack down four slices pretty quickly: leaving you with 20 grams of protein.
Plus, it's also a great source of calcium, zinc and vitamin B12.
Give it a shot.
4. Shredded Chicken: 22g protein
Things don't have to be complicated.
Chicken is a great source of lean protein, and you can have it with minimal preparation. Here's how.
Deli sections in most supermarkets will have shredded chicken on display, cooked and ready to eat.
If you get 100 grams, you can easily get in 22 grams of healthy protein.
Super simple.
5. Greek Yogurt: 15g protein
Our final item on the list is one you can get down quickly and easily.
Greek yogurt is high in protein because it's strained, leaving more protein per serving compared to regular yogurt.
With relatively clean ingredients, simply grab a single serve container of these and boom: protein.
Protip: some brands have a standard version and then a "protein" version, but the protein version will only have 1 to 2 grams more. Be sure to shop the specials to find the best price.
Closing Thoughts on High Protein Snacks...
I hope this list shows you you don't need ultra-processed "protein" products: simply choosing real foods will take you FAR.
Also, this proves you don't need crazy prep to make real food work.
You can get it in on the go with very little effort, as long as you make the right choices.
Happy snacking!